Free Weekly Workout

Baseline: Work Capacity: Complete For time: “Murph” 1 Mile run 100x Pull up 200x Push up 300x Air Squat 1 Mile Run “Glen” 30x Clean & Jerk (135/95) 1 mile run 10x Rope Climb 1 mile run 100 Burpees *No rest between workouts. Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. […]

Baseline: Pre-SOP and box breathing, ROM drills then 5 minute easy row, then, 20-15-10: jumping Squat, Plyo Push up. Monster Mash: 4 Rounds For time: 100m Overhead walking lunge (45/35lbs) 100m Bear Crawl 1 mile run Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

Baseline: Pre-SOP and box breathing, ROM drills then, 10 min of Sandbag drills Monster Mash: With a Swim Buddy, in a weight vest: *Split reps evenly between partners except for run – Bother partners run. 2 mile run 100x Tire Flip 2 mile run 100x Sandbag Get up 2 mile run 100x Burpee Durability: Kokoro […]

Baseline: Pre-SOP and box breathing, then ROM drills then, Work Capacity: With a Swim Buddy, complete as fast as possible:  4 mile Run  1 mile Swim  6 mile Ruck Durability: 100x Push up, 100x Sit up, 50x Dead hang pull up. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training […]

Baseline:  Pre-SOP and box breathing, then ROM drills then, 400m run, 20-15-10: jumping lunge, Burpees. Work Capacity: For Time: 400m Overhead walking Lunge (45#/35# plate) *Every time the weight come down from overhead perform 30x Burpees. Durability: 2 mile run (easy pace) Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post […]

Baseline: Pre-SOP and box breathing, then ROM drills then 3 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. Work Capacity: 10 Rounds for time: 10X Tire Flip 30X Push up 800m Run Endurance: 1000m Swim

Baseline: Pre-SOP and box breathing, then ROM drills then 400m Run then, 20-25-10 Wall Ball, KB Sumo deadlift high pull Work Capacity: 90 min AMRAP: 1 mile run 400m Farmer Carry (55/35) 50x Burpee pull ups 400m Buddy carry Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session […]

Baseline:  Pre-SOP and box breathing, then ROM drills then, 1,000m row. Work Capacity: In a weight vest, Complete 3 rounds as fast as possible: 1 mile run 100x Burpees Endurance: 1,000m Row then Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre-SOP and box breathing, then ROM drills then Work Capacity: For time: 1-10 Ascending ladder of Curtis P (95/65) 10-1 Descending ladder of Man Maker (40/30) 400m run between each set: -1x Curtis P, 10x Man maker 400m run -2x Curtis P, 9x Man maker 400m run -3x Curtis P, 8x Man maker 400m […]